Competitor Training 11.26.14

Warm Up
CF Warm-up

Gymnastics
Tempo Hanging Leg Raises: (3-3-3) 6 minutes volume accumulation. The middle “3” should be held in a L-Hold position your goal here is holding your legs above parallel to the floor.

Weightlifting
4 Front squats + 2 Jerks: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max fot this complex, then 1×90% of your heaviest set. Use your C&J 1RM to calculate %’s . Rest exactly 90 sec btwn

Mixed Modal A

Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters (Row 60 sec for distance)
20 Kettle bell Swings (32/24 kg)
5 Muscle-Ups

Strength
Dead Lift: Every 90 Sec 4×3@50%, 60%, 70%, 75%, then 3-5sets x3 @85%

Mixed Modal B
Tabata Push Press @115/80 (do not allow yourself to power/push jerk, make sure we are using strict Push Press)

Accessories
If you have specific weaknesses perform accessories for that area.

Perform in a circuit rest exactly 1 min Btwn movements
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar
3) Hollow 5 sec V-Up roll x 70

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